Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Frozen Chopped Broccoli	Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	11.5% 15g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	6.05% 4.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.27% 1.65g	2.85% 2.06g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.5g	% 1.83g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	6.34% 3.55g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	6.15% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.2% 133μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	28.4% 25.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	74% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	11% 111mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	11% 0.097mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	20% 1.6mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	32% 0.73mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 99mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.82% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Frozen Green Snap Beans:

• Frozen Chopped Broccoli, Unprepared has 1.9 times more Vitamin A, 2.7 times more Vitamin B5, 3 times more Vitamin B6, 4.5 times more Vitamin B9, 4.4 times more Vitamin C, 2.9 times more Vitamin E and 1.8 times more Vitamin K than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 1.8 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Unprepared Frozen Green Snap Beans have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Frozen Green Snap Beans:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Calcium, 1.6 times more Phosphorus, 4.7 times more Selenium, 8 times more Sodium and 1.8 times more Zinc than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 1.3 times more Copper and 1.3 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Unprepared Frozen Green Snap Beans have similar amounts of Iron, Magnesium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 1.6 times more Omega 3 and 1.6 times more Protein than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 1.3 times more Energy, 1.6 times more Carbohydrate, 1.6 times more Sugars and 1.3 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Unprepared Frozen Green Snap Beans have similar amounts of Fiber per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.